Ginger vs. Nutmeg
Nutrition comparison of Ginger and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and nutmeg:
- Both ginger and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Ginger is a great source of protein.
- Nutmeg has more thiamin and folate, however, ginger contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ginger and nutmeg are high in calories. Nutmeg has 57% more calories than ginger - ginger has 335 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, ginger is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Ginger has a macronutrient ratio of 12:75:13 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Nutmeg | |
|---|---|---|
| Protein | 12% | 3% |
| Carbohydrates | 75% | 37% |
| Fat | 13% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both ginger and nutmeg are high in carbohydrates. Ginger has 45% more carbohydrates than nutmeg - ginger has 71.6g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both ginger and nutmeg are high in dietary fiber. Nutmeg has 48% more dietary fiber than ginger - ginger has 14.1g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Ginger and nutmeg contain similar amounts of sugar - ginger has 3.4g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Ginger is a great source of protein and it has 54% more protein than nutmeg - ginger has 9g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and ginger has 90% less saturated fat than nutmeg - ginger has 2.6g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Ginger and nutmeg contain similar amounts of Vitamin C - ginger has 0.7mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Ginger and nutmeg contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin K
Ginger and nutmeg contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin and folate, however, ginger contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
| Ginger | Nutmeg | |
|---|---|---|
| Thiamin | 0.046 MG | 0.346 MG |
| Riboflavin | 0.17 MG | 0.057 MG |
| Niacin | 9.62 MG | 1.299 MG |
| Pantothenic acid | 0.477 MG | ~ |
| Vitamin B6 | 0.626 MG | 0.16 MG |
| Folate | 13 UG | 76 UG |
Minerals
calcium
Both ginger and nutmeg are high in calcium. Nutmeg has 61% more calcium than ginger - ginger has 114mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both ginger and nutmeg are high in iron. Ginger has 551% more iron than nutmeg - ginger has 19.8mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both ginger and nutmeg are high in potassium. Ginger has 277% more potassium than nutmeg - ginger has 1320mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both ginger and nutmeg contain significant amounts of beta-carotene.
| Ginger | Nutmeg | |
|---|---|---|
| beta-carotene | 18 UG | 28 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than nutmeg per 100 grams.
| Ginger | Nutmeg | |
|---|---|---|
| linoleic acid | 0.706 G | 0.35 G |
| Total | 0.706 G | 0.35 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Ginger g
()
|
Daily Values (%) |
Nutmeg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ginger or nutmeg contain more calories in 100 grams?Both ginger and nutmeg are high in calories. Nutmeg has 60% more calories than ginger - ginger has 335 calories in 100g and nutmeg has 525 calories.
Does ginger or nutmeg have more carbohydrates?
By weight, both ginger and nutmeg are high in carbohydrates. ginger has 50% more carbohydrates than nutmeg - ginger has 71.6g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does ginger or nutmeg contain more calcium?
Both ginger and nutmeg are high in calcium. Nutmeg has 60% more calcium than ginger - ginger has 114mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does ginger or nutmeg contain more iron?
Both ginger and nutmeg are high in iron. Ginger has 550% more iron than nutmeg - ginger has 19.8mg of iron in 100 grams and nutmeg has 3mg of iron.
Does ginger or nutmeg contain more potassium?
Both ginger and nutmeg are high in potassium. Ginger has 280% more potassium than nutmeg - ginger has 1320mg of potassium in 100 grams and nutmeg has 350mg of potassium.